FEMALE HOME BUILD

FEMALE HOME BUILD PHASE 2

TRAINING TEMPLATES
PROGRAM: DUP

CLICK THE WORKOUT Names

BELOW TO Access THE
VIDEO EXERCISE PLAYLIST

DAY WORKOUT STEPS CARDIO

MONDAY Lower Heavy 8,000

TUESDAY Upper heavy 8,000

WEDNESDAY Lower Moderate 8,000

THURSDAY REST 8,000 No Cardio!

FRIDAY Upper moderate 8,000

SATURDAY Lower Light 8,000

SUNDAY REST 8,000

2
 FEMALE HOME BUILD

CLICK THE WORKOUT name TO PROGRAM: DUP

LOWER HEAVY access THE VIDEO exercise PLAYLIST
MONDAY
A1 BB Conventional Deadlift1010

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6 100 3110

2 4 6 100 3110

3 4 6 100 3110

4 4 6 100 3110

a2 DB Back Foot Elevated Split Squats

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6 Each Leg 100 2210

2 4 6 Each Leg 100 2210

3 4 6 Each Leg 100 2210

4 4 6 Each Leg 100 2210

b BB Hip Thrusts - B Stance

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6-8 Each Leg 100 2010
2 4 6-8 Each Leg 100 2010
3 4 6-8 Each Leg 100 2010

4 4 6-8 Each Leg 100 2010

c BB Box Squats

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8 100 2110

2 4 8 100 2110

3 4 8 100 2110

4 4 8 100 2110

d Straight Leg Hip Extensions - Banded

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 2 15 Each Leg 45 1010

2 2 15 Each Leg 45 1010

3 2 15 Each Leg 45 1010

4 2 15 Each Leg 45 1010

e Crunches - Banded

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 45 2010
2 3 10 45 2010
3 3 10 45 2010

4 3 10 45 2010

3
 FEMALE HOME BUILD

CLICK THE WORKOUT name TO PROGRAM: DUP

UPPER Heavy access THE VIDEO exercise PLAYLIST
TUESDAY
A1 DB Bench Press - Neutral

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6-8 90 3010

2 4 6-8 90 3010

3 4 6-8 90 3010

4 4 6-8 90 3010

a2 Pull Ups - Neutral - Eccentric Focused (Banded if Needed)

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6-8 90 4010

2 4 6-8 90 4010

3 4 6-8 90 4010

4 4 6-8 90 4010

b1 Seated BB Overhead Press

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6-8 30 2110
2 4 6-8 30 2110
3 4 6-8 30 2110

4 4 6-8 30 2110

b2 BB Bent Over Rows

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6-8 100 2010

2 4 6-8 100 2010

3 4 6-8 100 2010

4 4 6-8 100 2010

c1 65° Incline DB Hammer Curls

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 6-8 45 4010

2 3 6-8 45 4010

3 3 6-8 45 4010

4 3 6-8 45 4010

c2 Lying One Arm DB Triceps Extensions

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 8-10 45 2110
2 3 8-10 45 2110
3 3 8-10 45 2110

4 3 8-10 45 2110

4
 FEMALE HOME BUILD

CLICK THE WORKOUT name TO PROGRAM: DUP

LOWER MODERATE access THE VIDEO exercise PLAYLIST
WEDNESDAY
A High Bar Squat - Paused

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8 120 2210

2 4 8 120 2210

3 4 8 120 2210

4 4 8 120 2210

B1 DB Deficit Lunge - Forward Step

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8-10 Each Leg 60 2010

2 4 8-10 Each Leg 60 2010

3 4 8-10 Each Leg 60 2010

4 4 8-10 Each Leg 60 2010

b2 Lying Leg Curl - 1 & 1/4 Reps at Top - Banded

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8 60 2010
2 4 8 60 2010
3 4 8 60 2010

4 4 8 60 2010

c Kas Glute Bridge Last Set - Rest Pause x 1

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 15,12,10,8 90 2011

2 4 15,12,10,8 90 2011

3 4 15,12,10,8 90 2011

4 4 15,12,10,8 90 2011

d Straddle Lift - Hip Dominant

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 60 2110

2 3 10 60 2110

3 3 10 60 2110

4 3 10 60 2110

e Straight Leg Raises

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 Max 45 2010
2 3 Max 45 2010
3 3 Max 45 2010

4 3 Max 45 2010

5
 FEMALE HOME BUILD

CLICK THE WORKOUT name TO PROGRAM: DUP

UPPER Moderate access THE VIDEO exercise PLAYLIST
FRIDAY
A1 65° DB Shoulder Press - Neutral

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8 60 2210

2 4 8 60 2210

3 4 8 60 2210

4 4 8 60 2210

a2 Pull Up - Neutral - Banded

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6-8 60 2210

2 4 6-8 60 2210

3 4 6-8 60 2210

4 4 6-8 60 2210

b1 Standing DB Lateral Raises - 1 & 1/4 Reps

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 8 10 2010
2 3 8 10 2010
3 3 8 10 2010

4 3 8 10 2010

b2 30* Prone DB Rows - Neutral

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 8 90 2012

2 3 8 90 2012

3 3 8 90 2012

4 3 8 90 2012

c Rear Delt Rows - Banded - Paused

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 45 2012

2 3 10 45 2012

3 3 10 45 2012

4 3 10 45 2012

d1 DB Biceps Curls - Supinated

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15,12,10 15 2010
2 3 15,12,10 15 2010
3 3 15,12,10 15 2010

4 3 15,12,10 15 2010

6
 FEMALE HOME BUILD

CLICK THE WORKOUT name TO PROGRAM: DUP

UPPER Moderate access THE VIDEO exercise PLAYLIST
FRIDAY
d2 BB Skull Crushers

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15,12,10 60 2010

2 3 15,12,10 60 2010

3 3 15,12,10 60 2010

4 3 15,12,10 60 2010

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1

7
 FEMALE HOME BUILD

CLICK THE WORKOUT name TO PROGRAM: DUP

LOWER LIGHT access THE VIDEO exercise PLAYLIST
SATURDAY
a DB Romanian Deadlift

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 15 90 2010

2 4 15 90 2010

3 4 15 90 2010

4 4 15 90 2010

b DB Squats - Heel Elevation - Constant Tension

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 20,15,15 90 2010

2 3 20,15,15 90 2010

3 3 20,15,15 90 2010

4 3 20,15,15 90 2010

c Hip Thrusts - Triple Contraction Method (3 Pulses at the Top of Each Rep)

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 90 2010
2 3 10 90 2010
3 3 10 90 2010

4 3 10 90 2010

d High Box Step Ups - Glutes Focused

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12 60 3010

2 3 12 60 3010

3 3 12 60 3010

4 3 12 60 3010

e Bulgarian Split Squats

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 2 20 Each Leg 90 2010

2 2 20 Each Leg 90 2010

3 2 20 Each Leg 90 2010

4 2 20 Each Leg 90 2010

f 30° Straight Leg Abductions - Banded

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15 Each Leg 60 1010
2 3 15 Each Leg 60 1010
3 3 15 Each Leg 60 1010

4 3 15 Each Leg 60 1010

8
 FEMALE HOME BUILD

CLICK THE WORKOUT name TO PROGRAM: DUP

LOWER LIGHT access THE VIDEO exercise PLAYLIST
SATURDAY
g Moving Plank

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 30 Seconds 45 -

2 3 30 Seconds 45 -

3 3 30 Seconds 45 -

4 3 30 Seconds 45 -

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1

9
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Disclaimer
The content of this e-book is to serve as a general overview of matters of interest and is not
intended to be comprehensive, nor does it constitute medical (or other) advice in any way. This e-book is a
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